Ndizodziwika bwino kuti maswiti a odwala matenda a shuga ali oletsedwa kwambiri. Koma odwala endocrinological amakhalabe ndi nthawi yotsekemera yomwe imaloledwa. Kodi taboo imakwaniritsa zonse zopangidwa ndi chokoleti? Momwe mungadye chakudya chofunikira popanda kuvulaza thupi? Kodi pali chokoleti chapadera cha odwala matenda ashuga ndipo chimatha kudyedwa popanda zoletsa?
Kodi chokoleti ndimakoma pafupipafupi?
Lingaliro la "lokoma" ndilapadera komanso osiyanasiyana. Gulu limodzi la zakudya zotsekemera zimakhala ndi fructose. Izi ndi zinthu monga zipatso zachilengedwe. Lachiwiri limapangidwa kuchokera ku zipatso, ma compotes ndi kusunga. Chachitatu chikuyimiriridwa ndi zinthu zopangidwa ndi ufa (makeke, makeke). Chachinayi chimaphatikizapo zakudya zamafuta (tchizi, zonunkhira), kuphatikizapo chokoleti.
Kukhalapo kwa mafuta mu kutsekemera kwachilendo kumapangitsa kuti kusakhala koyenera kuyimitsa kuukira kwakuchepa kwambiri kwa shuga m'magazi. Zinthu zopanda madzi zosungunulira zimalepheretsa kufalikira kwa insulin. Ndi mtundu womwe umadalira insulin, chokoleti chimaloledwa kudya moyang'aniridwa, chosinthidwa kukhala mikate ya mkate. Pafupipafupi, cube 1 yamitundu yosiyanasiyana ndi 1 XE.
Amagwirizanitsa "zotsekemera" zamagulu osiyanasiyana m'magulu awo a shuga (glucose, fructose). Zakudya zamafuta othamanga zimatengedwa ndi thupi mwachangu kwambiri. Pakapita mphindi zochepa (mpaka 15) amalowa m'magazi. Chifukwa cha mafuta omwe ali mu chokoleti, nthawiyo idzakhala yotalikitsidwa (mpaka) mpaka mphindi 30. Chifukwa chake, malonda sakhala oyenera kubwezeretsanso mulingo wa glycemia, womwe uli pamtunda waukulu. Maswiti ochokera m'magulu ena ndi abwino izi.
Ndi chokoleti chiti chomwe chimasankhidwa kuposa odwala matenda ashuga?
Ndikofunikira kwa wodwala yemwe akufuna kudya "mahomoni achisangalalo" kuti awonetsetse kuti mankhwala omwe asankhidwa ndi nkhawa ali achilengedwe. Botanists moyenerera amatsutsa dzina la chipatso cha mtengo wa cocoa ndi nyemba. Chomera chaching'ono cholimba chimamera m'malo otentha.
Kodi padzakhala shuga ngati pali zotsekemera kwambiri?M'nkhalango za ku Brazil, mtengo wokongola wa chokoleti wokhala ndi masamba opepuka chaka chonse. Maluwa ake achikasu "amakhala" mwachindunji pamtengo. Chimabala zipatso nthawi zonse. Zipatso za coco zooneka ngati obiriwira zimawoneka ngati nkhaka zazikulu ngati chikasu cha lalanje. Pansi pa khungu lowonda chipatso chimodzi pali pafupifupi makumi asanu. Amapsa kwa miyezi inayi.
Kwa nzika zaku Mexico, mbewu za cocoa zidasinthana ndi ndalama zakusinthana ndipo amazidalitsa. Adawakonzera chakumwa chowawa kuchokera pachipatsocho, namwa wopanda uchi, ndi vanila ndi tsabola. Ku Russia, mtengo wa cocoa umamera pokhapokha. Pobiriwira, imaphuka ndi kubala zipatso monga dziko lakale.
Malinga ndi kapangidwe kazakudya kamene mbewu ili:
- mapuloteni - 20%;
- mafuta - 52%
- wowuma - 10%;
- shuga - 1.5%;
- theobromine (chinthu cholimbikitsa) - 1.5%.
Kutengera zinthu zakunja, nthambi yapadera yazogulitsa zakudya imapanga chokoleti cha matenda ashuga ndi maswidi ena ogwiritsa ntchito zipatso za mtengo wa cocoa. Amakhala ndi zotsekemera (fructose, zotsekemera).
Katundu wa cocoa ochulukirapo, amakonda kwambiri chokoleti chambiri
Chokoleti chamkaka chimaposa "mpikisano" wake wakuda pazopezeka:
- zopatsa mphamvu, motsatana, 547 kcal ndi 540 kcal;
- mapuloteni - 6.9 g ndi 5.4 g;
- mafuta - 35.7 g ndi 35.3 g;
- chakudya - 52.6 g ndi 52.4 g.
Tsamba logawa limadzaza ndi zokoma zingapo. Akatswiri amachenjeza kuti pakati pazinthu zofunikira kwambiri za chokoleti chamtengo wapatali, "shuga" uyenera kukhala wachitatu. Maudindo oyamba ayenera kuperekedwa kwa "batala wa koko" ndi "nyemba za cocoa".
Kodi glycemic index ya chokoleti ndi ingadyedwe?
Kugwiritsa ntchito chokoleti ndizochepa. Chokoleti chapadera cha matenda ashuga chimatha kudyedwa katatu kuposa chokoleti chowawa wamba kapena mkaka wamkaka. Mmalo aliwonse a shuga osavomerezeka osavomerezeka mu 40 g patsiku. Amakonda kukweza msambo wa glycemia mthupi, komanso amakhala ndi vuto lotupa. Kugwiritsa ntchito zotsekemera kumakhudzana ndi matenda a chiwindi ndi impso.
Katemerayu akuwonetsa kuchuluka kwa zinthu zomwe zili muyezo kulemera kwake (100 g). Pambuyo powerengera kosavuta, mutha kutsimikizira kuthekera kudya ma cubes a 2 a chokoleti chakuda kapena matenda a shuga a 6, chinthu chomwe chimakonzedwa pa zotsekemera chimawerengedwa kuti ndi matenda ashuga.
Mlozera wamagulu achichepere wachokoleti wakuda wokhala ndi cocoa wokhala ndi 70% ndi 30. Kuchuluka kwa kutsekemera komwe odwala matenda ashuga akuyenera kugwiritsa ntchito kuli kofanana ndi zikhalidwe za nyemba zophika, kaloti watsopano, mkaka, zipatso (yamatcheri, ma currants, sitiroberi), ndiye kuti zinthu zovomerezeka kuti azitha kugwiritsidwa ntchito ndi odwala matenda ashuga. Mndandanda wa glycemic wa chokoleti cha mkaka unakulitsidwa ndi magawo 10. Kwa chokoleti (monga "Mars"), GI imakwera mpaka 80.
Njira yosavuta yopangira chokoleti chopangira tokha
Pogwiritsa ntchito ufa wa cocoa kapena chokoleti cha 1oko. 200 ml ya chakumwa chimafuna kuthira mkaka wowotcha pang'ono. Pogaya osakaniza mosamala, kubweretsa kusasinthika kwa misa yayikulu popanda ziphuphu. Kenako thirirani mkaka wowotcha otsalira mkaka ndi mtsinje woonda ndikusuntha kosalekeza. Bweretsani kusakaniza kwa chithupsa. Thirani mu makapu ndikulola kuti kuziziritsa.
Popanda shuga, chokoleti chimatha kuwoneka chowawa, kuwonjezera mkaka kapena zonona kumapangitsa kuti mchere ukhale wokoma kwambiri.
Zakudya za shuga zopatsirana chokoleti chopanda mankhwala ozizira, osati zotsekemera, kuphatikizira sinamoni kumapangitsa kuti matenda ashuga azitha. Kuti muchite izi, muthanso kuwonjezera madzi oundana odyera kumapu. Kongoletsani mchere ndi kirimu wokwapulidwa (shuga wopanda), magawo a zipatso (sitiroberi, chinanazi, kiwi).
Pazakudya zochizira, chokoleti chimayikidwa pazoletsa matenda a atherosulinosis, m'mimba, komanso chifuwa. Atafunsidwa ngati matenda a shuga amatha kukhala osangalatsa komanso amasangalatsa, akatswiri obwera chifukwa cha ukadaulo amayankha mosaganizira kuti popereka shuga labwino wodwalayo ali ndi ufulu wosangalatsa ndi gawo labwino la chakudya chomwe akufuna. Zimabweretsa zabwino kuposa kukana kwam'magulu komanso mkhalidwe wopweteka nthawi yomweyo.
